Tempo Intervals: 3 x 2 miles. Warmup 4 miles, 1% incline: 8:57, 8:41, 8:27, 8:13. Reset treadmill, pottied and stretched. Another 1/2 mile warmup 8:00 pace. Then put incline to 0.5% for the intervals.
6:35 x 2 miles (last 1/4 mile run at 6:31 pace)
1/2 mile at 8:13AP ( 1% one lap, 0.5%second lap)
6:35 x 2 miles (last 1/2 mile run at 6:31 pace)
1/2 mile at 8:13 AP (same as above)
6:35 x 1 mile, last mile 1/4 at 6:35, 6:31, 6:31, 6:27 (last corner 6:18).
1/2 mile at one lap 8:00, one lap 7:47AP. 1% incline.
8 miles @ 6:54 pace. :D.
Comment: mentally I am NOT ready for Painter's half. Physically? I just don't know where I am at compared to last year since I essentially didn't run well for 8 weeks from Oct to Nov. I kind of forgot about this half marathon and NOW it has snuck up on me. YIKES. I haven't done any tempos as long as I used to before such a race. Goal is exactly 1:30. 6:52 AP. Cross fingers. I heard there is a 1:30 pacer. If it is Seth Wold that would be wonderful!! |